Comparing Nutrients in 7 ounces Medjool Dates VS Abiyuch

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Abiyuch	8%	1%	91%

Macro Nutrients

	Medjool Dates	Abiyuch	Recommended Dietary Allowance
Energy	19% 550kcal	4.72% 137kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	114% 149g	27% 35g	130g per day for Men 19-50 years
Sugars	182% 132g	23.4% 17g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	87.6% 63.5g	10.4% 7.54g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 67g	% 8.93g	g per day for Men 19-50 years
Sucrose	% 1.05g	% 0.099g	g per day for Men 19-50 years
Fiber	35% 13.3g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Abiyuch	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	119% 107mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Abiyuch	Recommended Dietary Allowance
Calcium	12.7% 127mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	12.6% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	22.3% 1.8mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	25.5% 0.59mg	15.7% 0.36mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17.6% 123mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	40.6% 1381mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	1.14% 42.3g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Medjool Dates VS Abiyuch per 7 oz

Compare the macro and micronutrient content in 7 oz of Medjool Dates versus 7 oz of Abiyuch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Medjool Dates vs Abiyuch:

• 7 oz of Raw Abiyuch contain more Vitamin C than Medjool Dates.
• 7 ounces of Medjool Dates have insufficient amounts of Vitamin C
• Both Medjool Dates as well as Raw Abiyuch have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Medjool Dates vs Abiyuch:

• 7 ounces of Medjool Dates have 8 times more Calcium, 6.4 times more Copper, 2.3 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus, 2.3 times more Potassium and 1.4 times more Zinc than Abiyuch.
• While 7 oz of Raw Abiyuch contain 1.8 times more Iron and 3.7 times more Water than Medjool Dates.
• 7 ounces of Abiyuch lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Medjool Dates have 4 times more Energy, 4.3 times more Carbohydrate, 7.8 times more Sugars, 8.4 times more Fructose, 1.3 times more Fiber and 1.2 times more Protein than Abiyuch.